The Benefits of a Protein Shake

I’m often asked what the one thing is that a client can do to improve their results. Assuming you are already working out 3-4 days per week, it would be to drink a protein shake immediately after your workout and drink one in between meals. Of course, if you don’t workout consistently and/or eat healthy this is not going to do much for you. Exercise and Nutrition are the foundation of all results and always will be. So just how will a protein shake benefit you:

1. Research has shown that individuals who drank a whey protein shake after a workout lost 9.2 pounds more than those who only dieted.

2. Provides nutrients to the muscles after exercise to begin the repair process.

3. Helps to build muscle tissue, which will increase metabolism and burn more calories.

4. Provides a low calorie, high protein option, which is especially important when dieting.

5. Easy on the go snacks.

6. Breakfast. Shakes work well for individuals who are not used to eating breakfast and are not hungry in the morning.

7. Suppresses appetite longer that starchy/sugary snacks.

Are protein shakes created equal? No, there are definitely better shakes than others. Three things to look at are: 1) Ingredients, 2) Protein Type, and 3) Taste.

1. Ingredients. When choosing a protein shake or powder look for one that contains the least ingredients. Many powders and shakes contain filler ingredients (chemicals) that your body does not need to have. Also, look to see if an artificial sweetener is used, if so look for another protein powder . The only ingredients necessary are: a type of Whey Protein, Fructose (natural sweetener), and a digestive enzyme to prevent bloating that is sometimes associated with drinking protein shakes.

2. Protein Type. The body doesn’t absorb all types of protein equally. The old standard was the egg, as it was the fastest and easiest absorbed form of protein. So it was given a score of 100. That was until Whey Protein was discovered, which is the by-product of cheese. Whey scores a 110-120 making it more absorbable and faster than the egg. Other common types of protein (e.g. soy, rice, hemp, etc.) are inferior to Whey and score somewhere below 70.

3. Taste. With the variety and quality available today there is no reason to settle for a bad tasting powder or shake.

Josh

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Research Review - Int. J obes. 2006 March - The Effects of Changing Exercise Levels on Weight and Age-Related Weight Gain. The researchers of the study found that men and women who ran the same distance each week, regardless of age and distance run each week, gained weight year after year. Even those who ran more than 40 miles per week. The researchers concluded that the only possible way to lose weight would be more male runners to increase their weekly mileage by 1.7 miles every week, totaling up to and increase of 88.4 miles in a year above what they were running per week a year ago. And women would have to increase their weekly mileage by 2.4 miles per work, totaling up to 125 miles in a year above what they were currently running a year ago. And this would have to continue week after week, year after year.

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Recipe of the Week - Peanut Butter Cup Protein Shake

1 scoop PFC Vanilla Bio-Whey Protein Powder

1 tbsp natural peanut butter

8 oz. water or skim milk

1 tsp coco powder

3-5 ice cubes

Blend until mixed.

If you are a MUFFIN TOP MELTDOWN participant this is todays VIP SHAKE!!